Reverse Push-Up

A bodyweight pressing exercise performed with hands behind the body on the ground, emphasizing chest and shoulder engagement in a reverse orientation.

Instructions

1. Sit on the ground with your hands placed behind your back, palms down and shoulder-width apart, with fingers pointing forward.
2. Extend your legs out in front of you or bend your knees for an easier variation.
3. Press through your hands to lift your hips and torso off the ground.
4. Lower your body by bending your elbows, descending until your upper arms are approximately parallel to the ground.
5. Press back up to the starting position, fully extending your elbows.
6. Repeat for the desired number of repetitions without letting your hips touch the ground.

Tips

• Keep your chest upright and avoid leaning too far forward
• Lower controlled and steady rather than bouncing
• For increased difficulty, place your feet on a higher surface or add weight across your hips
• Keep your core engaged throughout the movement
• If bodyweight is too challenging, bend your knees more to reduce load